Doing lifts is a vital component to CrossFit and getting stronger.  Without them, you limit your chances of getting better at workouts and increasing your weights.  CrossFit uses shoulders in almost every exercise, so they are

What a beautiful day for a Sunday afternoon workout! We had a good turnout for our first ever Sunday FREE WOD and we got a hell of a workout!  Lets spread the word and make

The Snatch, one of the most, if not the most, complex movement that CrossFit brings to the table.  It involves a multitude of specific movements and takes time to learn correctly.  But, once you have taken

Mission CrossFit SA has opened their doors to the public! The facility looks amazing and has a beautiful wall of glass making the space feel vast! Don’t miss the chance to come out and get your

11 weeks until the Regional’s, so lets get everyone prepared! Warm-up: 400m Jump Rope 3 rounds of Cindy (5 pull-ups/10 push-ups/ 15 squats) Lift: 3 x 3 Clean & Jerk WOD: “Chipper” 30 Burpees 30

Another long day of working on the Box and all is coming together!  We are hoping to open our door by the end of this week and get the ball rolling next week!  Stay tuned